1, the misunderstanding of men's fitness diet
1. Eat too much
Excessive calorie intake can lead to fat accumulation. Multi-meal is the first wrong way of nutrition. What kind of feeling will it be if the strong muscles obtained through hard training are covered with a thick layer of fat? Obviously, if you are overweight, you should eat less. Eating less can help you lose weight. Please note that if you just eat less, but still maintain the original diet structure, you will lose weight, but the muscle ratio has not changed.
In order to reduce fat and keep muscles strong, besides aerobic exercise, we should pay attention to reasonable nutrition, eat a certain amount of protein, carbohydrates and fat, and learn some nutrition knowledge. It is necessary to understand the nutritional components contained in food and master the nutritional standards. In order to increase muscles, you need protein; In order to maintain energy and exercise ability, you need carbohydrates; In order to lose fat and improve your body shape, you need some nutrition, but not too much. You should know the difference between appropriate and excessive. Everyone is different. Try it yourself.
2. Lack of diet
Eating less is as harmful as eating more. If there is no normal nutrition in the diet, it is impossible to build strong muscles. Adequate protein, carbohydrates and fat are necessary for muscle training. You need high-quality food to grow muscles, and you need to eat a lot of this food. A bodybuilder with normal cardiovascular function needs extra nutrition because of extra metabolic needs.
3. Insufficient intake of protein.
Protein is the most important source of nutrition for muscle growth. The problem is the intake of pure protein, while protein and fat are usually found in food. Meat, poultry, cheese and other major protein foods all contain a lot of fat. Protein, a bodybuilder, should focus on fat-free or low-fat foods, such as skim milk, egg whites, fish and skinless poultry. Steak, etc. These foods can provide enough pure protein. Every pound of body weight should be taken in 1- 1.5g protein, and the food can be divided into 4-8 portions, and eaten at intervals.
4. Don't cook for yourself
Cooking is a very important technology. To practice bodybuilding well, you must cook by yourself. And most bodybuilders, including some female athletes, don't cook in person, which is a big mistake. You know, relying on others, or canteens, or fast food restaurants, can't meet the needs of bodybuilders to eat less and eat more, and have rich nutrition. You should not only strictly control your diet, but also creatively make all kinds of meals, otherwise your diet will be particularly monotonous. Food with skin and viscera is the food for bodybuilders on training days and rest days, but you should be imaginative and creative so that fish and egg whites will not become monotonous. If you want to turn boring into colorful, you have to read books, find recipes and carefully prepare them yourself.
5. Don't keep nutrition records.
It is very necessary to make a nutrition record to record what foods are effective, muscle feeling after eating, what foods are ineffective, etc. If you persist for a long time, you will make an accurate, correct and wise evaluation and adjustment of food nutrition according to the previous data, so as to keep the nutritional intake in the best state. So you must make a good nutrition record, such as the time of eating, the types of food, the basic intake of protein, sugar, fat, potassium, sodium, calcium, vitamins and so on, as well as your physical condition. To this end, you should also buy a book about food nutrition for easy reference.
6. Too much fat and sugar
Fat is the food with the highest calorie, producing 9 calories per gram, which is the most difficult to digest and the easiest to store. Although body tissues such as Dayang need some fat tendons, they need little. Generally, the fat contained in low-fat foods is enough. Sugar is most easily converted into fat in the body, and low-fat foods may also contain sugar, which will be converted into fat if eaten too much. Some sports drinks and sports nutrition contain sugar, so you can't eat and drink more. In short, the daily intake of fat should not exceed 15% of the total calories.
7. Insufficient drinking water
The human body contains 67% water. Water molecules participate in the metabolism of the whole body. Drinking plenty of water can keep the microvessels clean and unobstructed. Regular cleaning of body cells and tissues can regenerate muscle cells. It is better for everyone to drink 2.3 liters of water every day.
8. Lack of normal balance
Maintaining the positive nitrogen balance in the body can provide conditions for muscle growth. How do we do this? Take it every two to three hours. Eat a small amount regularly throughout the day, and your body will absorb nutrients most effectively. Eat high protein and carbohydrates, preferably at the same time interval. 2/kloc-how to eat once every three hours? A nutritious bread and a cup of skim milk can provide 50g of protein and 50-100g of carbohydrates. How long does it take to eat a sandwich or drink a protein drink? How long does it take to eat a portion of fruit and a chicken breast? Obviously, if you are well prepared, nothing will affect it, and it is easy to do.
9. The food in each meal is not properly matched
In today's world, imbalances are everywhere, and diet is no exception. What nutritionists call food balance is different from what bodybuilders call food balance. Fitness believes that the ideal food balance is to eat refined protein, carbohydrates containing starch and cellulose, and a little fat, and the proportion will vary from person to person. Some people are sensitive to carbohydrates and can't eat more stagnant carbohydrates, otherwise it will make sebum too thick; Some people eat potatoes and rice very well. People's metabolic function has its own characteristics, so we can't follow the same pattern. The proportion of food can be adjusted by yourself, up to 50% carbohydrate, 35% protein, 65,438+05% fat. The purpose is to reduce fat and gain muscle. How to achieve 50: 35: 15? The easiest way is to take a plate with 50% rice or potatoes and sweet potatoes and the other half chicken legs, fish or beef. Don't worry about 15% fat. These foods already contain enough fat.
10. Ignore supplementary food
According to the above principles, there are still some loopholes and shortcomings, and some auxiliary products will be perfect. Some people think that supplementary nutrition is expensive, and they are afraid of conflict with dinner. Wrong, if possible, you might as well eat some high-protein powder, multivitamins, beef liver tablets and so on, because they will be of great help to your recovery, increase training intensity and improve your physique.
2. Men need to pay attention to fitness.
1, don't form a sports addiction.
In general, people who take part in fitness training for the first time will feel very excited, especially when the exercise is effective. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise. Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.
2. Waking up in the morning and after training are two important periods for you to eat.
While training hard, we need to increase our demand. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado state university, said that the morning should include
More carbs and some protein. Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.
Diversified training is good for you. It can make your body function develop in a balanced way.
Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way.
4. Stretch before training, but warm up before stretching.
Do 10 minutes of low-intensity pedaling training first. This can not only reduce the injury, but also increase the body temperature before strenuous exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially the muscle groups and body parts that may be used for stretching.
5. Recovery is equally important for training.
In the process of exercise, the necessary pause can not be ignored, because the body itself needs enough pause period to recover. As a beginner, don't do heavy exercise training more than four times a week.
On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't be reluctant to train later. In addition, comprehensive nutritional maintenance is also necessary, and eating 5 or 6 times a day is a good choice.
Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.
6. Don't do the same exercises over and over again.
Sports experts tell us that your body will only change when you exert yourself, that is, the more places you exercise, the greater the change.
And if you repeat the same exercise program for a period of time, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.
7. Women like strong men.
Psychologists believe that powerful men are considered cute, and those who exercise regularly not only feel good about themselves, but also attract the opposite sex. This is also the reason why many women like energetic men on the sports field. This feeling of self-confidence is very helpful to insist on fitness training, which will make men's morale high and have a sense of accomplishment. Women please themselves, so do men?